Recipes – Frederick Fitness

Grilled Chili-Lime Chicken Thighs

jafreder — Thu, 12 Jun 2025 23:04:20 +0000

Grilled Chili-Lime Chicken Thighs

A flavorful, high-protein meal that’s perfect for summer grilling

There’s nothing better than firing up the grill on a warm evening—especially when it’s for a meal that’s high in protein, big on flavor, and easy to prep.

These Grilled Chili-Lime Chicken Thighs are the perfect example of what fitness-focused eating should look like: simple ingredients, bold taste, and no need to overthink it.

Whether you’re meal prepping for the week or just making dinner for the family, this one hits the sweet spot.

Ingredients

Serves 4–5

2 lbs boneless, skinless chicken thighs
2 tbsp olive oil
Zest and juice of 2 limes
2 cloves garlic, minced
1 tsp chili powder
1 tsp smoked paprika
½ tsp ground cumin
½ tsp salt
¼ tsp black pepper
Optional: pinch of cayenne for extra heat
Optional garnish: chopped cilantro and extra lime wedges

Instructions

Make the marinade: In a bowl or zip-top bag, whisk together the olive oil, lime juice and zest, garlic, chili powder, smoked paprika, cumin, salt, and pepper.
Add the chicken: Place chicken thighs in the marinade and toss to coat. Cover and refrigerate for at least 30 minutes, ideally 2–4 hours. (Overnight works great too.)
Preheat the grill: Set to medium-high heat and lightly oil the grates.
Grill the chicken: Remove thighs from the marinade and place on the grill. Cook for 5–6 minutes per side, or until nicely charred and internal temp hits 165°F.
Rest & serve: Let the chicken rest for 5 minutes, then slice and serve. Top with chopped cilantro and a squeeze of fresh lime juice if desired.

Nutrition Spotlight (Per Serving, ~5 oz cooked)

Calories: ~220
Protein: ~28g
Fat: ~11g
Carbs: ~2g

Nutrition values may vary slightly depending on marinade absorption and trimming.

Pairing Ideas

Want to round this out into a balanced plate? Try it with:

Grilled zucchini, peppers, or asparagus
Quinoa, rice, or roasted sweet potatoes
A side of zoodle chicken soup or a simple garden salad
A dollop of Greek yogurt mixed with lime and garlic as a cooling sauce

Why It Works for Fitness-Focused Eating

High in protein: Supports muscle repair and keeps you fuller longer
Thighs = flavor: Slightly higher fat content means richer taste and better grilling texture
Versatile: Great hot or cold, easy to meal prep and pack
Naturally gluten-free and low-carb—so it fits a variety of eating styles

If you make this, be sure to snap a photo and tag @frederickfitnessyeg—we’d love to see it on the grill

The post Grilled Chili-Lime Chicken Thighs appeared first on Frederick Fitness.

Pico De Gallo

jafreder — Wed, 03 Nov 2021 20:36:02 +0000

Pico De Gallo Recipe

I know I sometimes struggle to eat enough vegetables. Here’s a simple, light healthy snack to try!

This serves: 4
Prep: 10 mins
Cook: 0 mins

Nutrition per serving:
22 kcals 0g Fats
5g Carbs 1g Protein

What you’ll need:

3 medium tomatoes, diced
½ small white onion, diced
½ jalapeno pepper, de-seeded, diced
1 clove garlic, minced
½ cup coriander, chopped
1 lime, juice only

What you need to do:

Mix the tomatoes, onion, jalapeno, garlic, and cilantro in a bowl.

Squeeze in the lime juice and season with salt. Mix gently until well combined.

Enjoy!

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Beef & Broccoli Stir Fry

jafreder — Thu, 17 Jun 2021 21:57:18 +0000

Beef & Broccoli Stir Fry

Simple beef & broccoli recipe for those busy nights! Consider using a low sodium soy sauce alternative.

This serves: 2
Prep: 10 mins
Cook: 15 mins

Nutrition per serving:
626 kcals 29g Fats
62g Carbs 34g Protein

What you’ll need:

½ cup (115g) rice, raw
½ broccoli head
7 oz. (200g) beef tenderloin
1 tbsp. coconut oil
2 tbsp. sesame seeds, to garnish

For the sauce:

3 cloves garlic, crushed
1 tbsp. ginger, grated
2 tsp. coconut sugar
5 tbsp. soy sauce
2/3 cup (150ml) of water
2 tbsp. sesame oil
2 tsp. potato starch

What you need to do:

Cook the rice according to instructions on the packaging. Wash the broccoli and separate it into small florets.

Mix all the sauce ingredients in a bowl and set aside until required.

Heat ½ of the coconut oil in a wok or deep pan over medium heat. Stir-fry the broccoli with some salt, adding a few tablespoons of water now and then and cook in this way for about 7 minutes. Remove broccoli from the pan and set aside.

Cut the beef into thin strips or chucks. Heat the remaining oil over high heat and stir-fry the meat for about 3-4 mins.

Pour in the sauce and bring to a boil. Simmer for another 2-3 minutes, then add in the broccoli. Serve with the cooked rice, and garnished with sesame seeds.

Enjoy!

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Chickpea, Sweet Potato & Spinach Curry

jafreder — Thu, 17 Jun 2021 21:55:17 +0000

Chickpea, Sweet Potato & Spinach Curry

Here’s a simple, vegetarian friendly curry dish!

This serves: 4
Prep: 10 mins
Cook: 20 mins

Nutrition per serving:
325 kcals 16g Fats
38g Carbs 11g Protein

What you’ll need:

1 tbsp. oil
1 medium onion, chopped
1 inch (3cm) ginger, grated
2 cloves garlic, minced
1/2 chili pepper, chopped
1 medium sweet potato, peeled, chopped
1/2 tsp of hot pepper
½ tsp sweet pepper
½ tsp turmeric
14 oz. (400g) can chickpeas
2/3 cup (150ml) vegetable broth
1 cup (250ml) coconut milk, canned
3 cups (100g) spinach, chopped

What you need to do:

Heat the oil in a frying pan, then add the chopped ginger, garlic, and chili pepper. Fry for about 3 minutes, stirring frequently.

Add the peeled and chopped sweet potato, season with salt, and fry for another 2 minutes. Then, add the spices and mix well.

Next, add the chickpeas along with the brine, broth and coconut milk. Mix everything and bring to a boil.

Cook for about 15 minutes without covering, stirring every now and again, until the sweet potatoes are soft.

Finally, add the spinach, mix and take off the heat, and wait until it is wilted. Serve with rice.

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Mushroom Soup

jafreder — Thu, 17 Jun 2021 21:53:05 +0000

Mushroom Soup

Like mushroom soup? Here’s a simple way to make your own homemade version!

This serves: 4
Prep: 10 mins
Cook: 35 mins

Nutrition per serving:
204 kcals 11g Fats
23g Carbs 6g Protein

What you’ll need:

2 tbsp. coconut oil
1 onion, sliced
1/2 leek, chopped
5 1/3 cups (500g) mushrooms, sliced
1 small carrot, chopped
1 small parsnip, chopped
1 small potato, peeled, cubed
2 ½ cups (600ml) vegetable stock

What you need to do:

In a large pot heat the oil, and sauté the chopped onion and sliced leek for about 3 mins.

Next, add washed and sliced mushrooms and fry for another 10 minutes stirring now and then.

Add the carrot, parsnip and potato. Mix well and cook for 3-4 mins. Season with salt and pepper.

Pour in the hot vegetable stock and bring to the boil. Simmer, covered for about 15 mins. until the vegetables are soft.

Mix with a hand blender until smooth, add cream at the end and serve.

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Egg, Broccoli, & Ham Muffins

jafreder — Thu, 17 Jun 2021 21:52:29 +0000

Egg, Broccoli, & Ham Muffins

Eggs are a phenomenal source of protein but can get boring. Here’s a unique recipe you can use to have eggs on the go. Wish you could have eggs in the morning but never seem to have the time? Try making these muffins the night before!

This makes: 6
Prep: 5 mins
Cook: 15 mins

Nutrition per serving:
102 kcals 6g Fats
4g Carbs 10g Protein

What you’ll need:

½ broccoli
5 eggs
1 clove garlic, minced
pinch of chili flakes, optional
4 slices ham, chopped
1/3 cup (30g) grated cheese

What you need to do:

Preheat the oven to 360F (180C).

Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.

Beat the eggs in a medium size bowl, add the minced garlic and season with salt & pepper, and chili flakes if using. (I like to add a bit of my favorite hot sauce here as well).

Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the moulds and bake in the oven for 10-15 mins, or until eggs have set.

Vegetarian option: replace the ham with feta cheese, goat cheese or your favorite vegetables.

Feel free to experiment with your egg seasoning! What’s your favorite way to eat eggs? Leave a comment below!

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Green & Black Bean Tuna Salad

jafreder — Sun, 20 Sep 2020 01:10:16 +0000

Green & Black Bean Tuna Salad

Here’s a pretty solid way to get some protein in with your greens. Give it a whirl and let me know what you think!

This serves: 2
Prep: 10 mins
Cook: 5 mins

Nutrition per serving:
266 kcals 9g Fats
16g Carbs 30g Protein

What you’ll need:

2/3 cup (100g) green beans
4 handfuls baby spinach
2/3 cup (100g) canned black beans, drained
7/8 cup (200g) tuna in water, drained
1 tbsp. olive oil
1 tsp. oregano
1 tbsp. capers
2 tbsp. pumpkin seeds

What you need to do:

Blanche the green beans for about 5 minutes. Drain and rinse the black beans.

Mix the spinach, green beans, tuna, black beans, oregano and olive oil in a bowl.

Divide the salad between two bowls, top each with capers and drizzle 1 tsp. of its brine liquid. Season with freshly ground black pepper and sprinkle with the pumpkin seeds to serve.

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Egg Fried Rice With Turkey

jafreder — Wed, 09 Sep 2020 01:12:28 +0000

Egg Fried Rice With Turkey

Here’s a quick and simple fried rice recipe using turkey meat.

This serves: 4
Prep: 5 mins
Cook: 15 mins

Nutrition per serving:
316 kcals 10g Fats
25g Carbs 33g Protein

What you’ll need:

1 lb. (450g) minced turkey breast
3.5 oz. (100g) spinach
3.5 oz. (100g) rice
2 tbsp. coconut oil
1 onion, chopped
2 garlic cloves, minced
1 tbsp. tomato puree
1 egg

Spices:

1 tsp. paprika
1 tsp. turmeric
1 tsp. oregano
1/3 tsp. cayenne pepper

What you need to do:

Cook the rice according to the instructions on the packaging, then set aside.

Heat the oil in a large frying pan and saute the onion and garlic for 2-3 mins until frequent.

Add meat and cook for another 5-6 mins, seasoning in the meantime with salt, pepper and the spices. Add the tomato puree and mix well.

Now add in the cooked rice and spinach, mixing until wilted. In a small bowl beat the egg, and then tip into the rice, stirring vigorously. Cook for another 2 mins, until the egg is set, then divide between plates and serve.

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Salmon, Potato, & Asparagus Bake Tray

jafreder — Mon, 24 Aug 2020 01:14:19 +0000

Salmon, Potato, & Asparagus Bake Tray

Here’s a simple and quick way to enjoy a nutritious meal with salmon, potato, and asparagus!

This serves: 4
Prep: 5 mins
Cook: 35 mins

Nutrition per serving:

416 kcals 21g Fats
21g Carbs 37g Protein

What you’ll need:

1lb (450g) potatoes, quartered
3 tbsp. olive oil
2 garlic cloves, minced
½ lemon, juice only
4 salmon fillets, 4.5 oz. (130g) each
9oz. (250g) asparagus

What you need to do:

Preheat the oven to 400F (200C). Toss the potatoes in 1 tbsp of olive oil. Season with salt and pepper, arrange on a large baking tray and bake for 15 mins, then remove from the oven.

While the potatoes are roasting, combine 2 tbsp. of olive oil with the minced garlic and lemon juice.

Season the salmon and asparagus with salt and pepper. Once potatoes are removed from the oven, push them to one side of the baking tray and arrange the salmon and asparagus next to the potatoes. Drizzle the salmon with the garlic and lemon oil.

Bake for another 15 mins or until salmon is cooked through. Turn the oven to broil and broil everything for 5 mins until crispy.

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Chocolate & Coconut Chia Pudding

jafreder — Fri, 07 Aug 2020 01:15:46 +0000

Chocolate & Coconut Chia Pudding

Here’s a tasty pudding recipe!

This serves: 2
Prep: 15 mins
Cook: 0 mins

Nutrition per serving:
313 kcals 17g Fats
35g Carbs 7g Protein

What you’ll need:

4 tbsp. chia seeds
1 cup (240ml) almond milk
4 tbsp. coconut yogurt
2 tbsp. agave syrup
2 tbsp. cocoa powder

To serve:

2 tbsp. coconut yogurt
1 tbsp. cocoa nibs, or dark chocolate

What you need to do:

In a bowl, combine the chia seeds, milk, yogurt, syrup and cocoa powder, mixing well.

Leave in the fridge for 10 mins to thicken, stirring once half-way through.

Once thick, transfer into serving glasses or bowls and top with 1 tbsp. coconut yogurt and a sprinkle of cocoa nibs or chocolate.

Tip: If leaving in the fridge overnight, add an extra splash of milk.

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